leaned too much forward at some reps at squatting, so i had problems to reach 5 reps on the 1st and last set. gonna stay at 80kg on wednesday. i will also narrow my stance a bit, cause my actual stance is too wide, it hurts my adductors a bit. i thought i have to take such a wide stance to hit parallel, but maybe i have improved flexibility. i can now easily hit parallel with a shoulder width stance.

military press was not bad, good improvement in the last weeks. a bit more rest and maybe i would have accomplished the 5th rep.

soccer training80 minutes overall. all the time 15 minutes playing 5v5 and then 1km running intervalls with high speed in between.

friday, 01.02.2013 (77,3kg)

soccer gamei was promoted to the first team of my club to help out. i played in the top11 as central defender, the first time in my life and i really love this position. later i also played as libero as the coach switched from the zonal marking 4231 system to a 3232 with libero and man marking.

pendlay row: still felt easy, but i fv(k up to touch my body at the 5th rep of the 2nd set, cause i was thinking of something i have read like "focus on pulling your elbows back not on pulling the barbell". so i tried this and fv(k the rep up lol

pull ups: first time weighted pull ups ever. missed the 5th rep on the 1st set. will work up to 5 reps and then add weight every workout.

squat: weight was manageable, but i lost a bit balance at the 5th rep of the 3rd set, so i made a step forward to unrack the weight. maybe i could have done this rep, i have to work on the ability to stay cool in tough situations, when the rep is getting really hard.

bench press: PR, but i'm stalling. next time down to 60kg

deadlift: weight is manageable, but my grip sucks. next time i will use a mixed grip.

soccer trainingmany players were ill or didn't have time, so we only played 60 minutes of 5vs4. i was invited by the coach of the first team to the next friendly after my good performance as central defender last game.

squat: squats are getting tougher. my legs and my lower back were a bit sore from the soccer training yesterday, but i managed to hit a PR. i also accidentally increased the weight by 5kg and not by 2,5kg.

military press: PR, but last set was very hard.

pendlay row: manageable weight.

pull ups: not a good performance.

i'm thinking of changing to a program, where i don't do three sets with a very high weight. maybe something like: empty barbell, 50%, 75%, 80-85%, new PR weight. this is maybe similiar to some well-known routines like madcow or so. i have to do some research.

soccer trainingwarm up. pass training. 4vs5 and some intervall sprints from corner to corner on half of the field in between.

friday, 08.02.2013

back squat5x 20kg5x 45kg5x 55kg5x 65kg5x 75kg3x 90kg

bench press5x 20kg5x 30kg5x 49kg5x 50kg5x 60kg5x 60kg

deadlift (elevated)5x 40kg5x 50kg5x 95kg (PR)

tried the method of working up with ramped sets to a new 5RM PR.

squat: failed to do 5 reps on the final set. i already increased my squat by 7,5kg this week. maybe the +2,5kg were too much. i also fv(k up the form a bit, but i had some pain in the right quad, so i didn't want to do another set with 90kg.

bench press: deloading a bit.

deadlift: tried a mixed grip and it worked good. it was very hard, but i managed to do 5 reps.

soccer trainingshot and dribble training, then hard sprint training and at the end a game

friday, 15.02.2013

soccer trainingtactic training with the focus on zonal marking of the back four. at the end a game.

sunday, 17.02.2013

soccer gameplayed central defender and defensive midfielder. suffered an injury and was substituted after 55 minutes.

so, i suffered a big hit against my ankle on sunday. the ankle is bruised now and i will consult a doctor tommorow to see if the ligaments are also injured. so i didn't workout yesterday. today i cycled a bit at home on a machine. maybe i will do another session later.

the ligaments of my ankle are not so badly injured. the doc said i can go running and play football again, soon. and i got finally an aircast orthosis, but unfortunately a too big one to play football with. the recipient or the woman in the shop were wrong. tommorow i have a date for ultrasound therapy for my ankle and after that i will claim a high end aircast product from the doc. i take a week off from strength training this week.

i'm almost full recovered from my ankle injury and finished my first 5/3/1 cycle.

i could hit my estimated bench press PR and set a new deadlift PR in this cycle. and by now i removed the elevation. static stretching almost every day and dynamic hamstring stretching before deadlifting helped me to fix my flexiblity problems a bit.

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